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- 4 tilapia fillets - 2 cups broccoli florets - 4 cloves garlic, minced - 1 lemon, zested and juiced - 3 tablespoons olive oil - 1 teaspoon paprika - Salt and pepper to taste - Fresh parsley, chopped (for garnish) The ingredients for Lemon Garlic Tilapia and Broccoli are fresh and simple. You need tilapia fillets for the main dish. Broccoli adds color and crunch. Garlic brings flavor, while lemon adds a zesty punch. Olive oil helps everything cook perfectly. Paprika gives a nice touch of spice. And, of course, salt and pepper enhance all the flavors. Finally, fresh parsley makes the dish look great. You can swap some ingredients if you need to. For tilapia, you can use cod or salmon. They have a similar texture and taste. Instead of fresh broccoli, use green beans or asparagus. Both work well and taste good. If you don’t have fresh garlic, you can use garlic powder. Just use less than you would of fresh garlic. For olive oil, you can use canola oil or melted butter. They will also add flavor. I always recommend using fresh ingredients when you can. Fresh tilapia tastes better and cooks well. Fresh broccoli is crisper, making the dish more enjoyable. But frozen ingredients can still work. Frozen tilapia is easy to find and just as healthy. If you use frozen broccoli, make sure to thaw and drain it first. This way, you won’t have extra water on your sheet pan. Both fresh and frozen ingredients can lead to a tasty meal, so use what you have! Start by preheating your oven to 400°F (200°C). This step is key. A hot oven helps cook the tilapia and broccoli just right. It gives the fish a nice finish and keeps the veggies crisp. Next, grab a small bowl. In it, mix together the minced garlic, lemon juice, lemon zest, olive oil, paprika, salt, and pepper. This mix brings out the best flavors. The garlic adds a punch, while the lemon gives a bright touch. Stir until well combined. Now, take a large sheet pan. Place the tilapia fillets in the center. Spread the broccoli florets around the fish. This layout helps everything cook evenly. Pour the marinade over the tilapia, letting it soak in. Drizzle some on the broccoli too. Toss the broccoli gently. Make sure every piece is coated in that tasty mix. Place the sheet pan in your hot oven. Bake for 12-15 minutes. The tilapia should flake easily with a fork when done. Check the broccoli too; it should be tender but still crisp. Once cooked, remove the pan and let it cool for a minute. Garnish with fresh chopped parsley before serving. To make the best marinade, use fresh garlic. Fresh garlic gives a strong and bold flavor. Combine lemon juice and zest with olive oil. This mix adds brightness to the fish. Add paprika for a smoky taste. Don't forget to season with salt and pepper. Let the tilapia soak in this mix for at least 15 minutes. This wait helps the fish absorb all the flavors. For an extra kick, add a pinch of red pepper flakes. To keep broccoli crisp and tender, choose fresh florets. Cut them into even pieces for uniform cooking. Toss the broccoli in the marinade before baking. This adds flavor and helps with tenderness. Bake the broccoli for the same time as the fish. Keep an eye on them to avoid overcooking. Broccoli should still be bright green and have a slight crunch. If you want softer broccoli, add a few extra minutes to the bake time. For a lovely presentation, sprinkle fresh parsley on top. This adds color and freshness. Serve the dish straight from the pan for a casual vibe. If you prefer a fancier look, plate the tilapia and broccoli neatly. Add lemon wedges on the side for extra zest. Pair this meal with a light salad or rice. This keeps it balanced and delicious. Enjoy your meal with family or friends for a perfect dinner night! {{image_2}} You can swap broccoli for many other veggies. Asparagus, green beans, or bell peppers work well. Each adds a unique flavor and texture. For a colorful dish, try a mix of these vegetables. Cauliflower also roasts nicely and pairs well with tilapia. Feel free to change the spice mix! Instead of paprika, try chili powder for heat. Cumin adds a warm, earthy touch. You can also use Italian herbs like oregano and thyme for a different vibe. A pinch of red pepper flakes gives a nice kick too. If you don’t have tilapia, many other proteins fit this recipe. Salmon is rich and flavorful, while cod is mild and flaky. Shrimp cooks quickly and soaks up flavors well. Chicken breast can be a great substitute too. Adjust cooking time as needed for each protein choice. To store leftovers, let the tilapia and broccoli cool first. Use an airtight container. Place the fish and broccoli in the container. This way, they stay fresh. Keep the container in the fridge. Use the leftovers within three days for the best taste. Reheat your leftovers in the oven. Set the oven to 350°F (175°C). Place the dish in the oven for about 10 minutes. This warms the meal evenly. You can also microwave it. Place on a microwave-safe plate. Heat in short bursts of 30 seconds. Check until warm. Be careful not to overheat, or the fish can dry out. You can freeze tilapia and broccoli, too. First, let them cool completely. Then, wrap them tightly in plastic wrap. Place this in a freezer-safe bag. Remove as much air as possible. Label the bag with the date. You can freeze it for up to three months. When ready to eat, thaw it in the fridge overnight before reheating. Yes, you can use other fish. Good options include cod, haddock, or catfish. Each fish has a different taste and texture. Cod is flaky and mild, while haddock is firm and slightly sweet. Catfish has a rich flavor. Adjust the cooking time as needed. Thin fish cooks faster than thick ones. Cooked tilapia lasts about three to four days in the fridge. Store it in an airtight container. Keep it cool to maintain freshness. When reheating, ensure it warms thoroughly to kill any germs. Always check for any off smells or changes in texture before eating. Lemon garlic tilapia pairs well with many sides. Here are a few ideas: - Rice or quinoa for a hearty base - A fresh green salad for crunch - Mashed potatoes for a creamy side - Crusty bread to soak up flavors These sides enhance the dish and make it more filling. Feel free to mix and match! This blog post covered a lot about cooking with tilapia. First, we explored the key ingredients, their substitutions, and the benefits of fresh versus frozen options. Then, I shared step-by-step instructions for perfect baking. You learned tips for better flavor and texture, plus variations to try. Finally, I provided storage tips and answered common questions. By using these insights, you can create a tasty dish that fits your taste. Enjoy cooking and share your results!

Lemon Garlic Tilapia and Broccoli Sheet Pan

Discover the burst of flavors in this Zesty Lemon Garlic Tilapia & Broccoli Delight! This easy recipe combines tender tilapia fillets with vibrant broccoli, all bathed in a tangy garlic-lemon marinade. Perfect for a quick weeknight dinner, it takes just 25 minutes to prepare. Click to explore how to make this delicious dish and elevate your meal routine today! #TilapiaRecipe #HealthyEating #DinnerInspiration #QuickMeals
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Ingredients
  

4 tilapia fillets

2 cups broccoli florets

4 cloves garlic, minced

1 lemon, zested and juiced

3 tablespoons olive oil

1 teaspoon paprika

Salt and pepper to taste

Fresh parsley, chopped (for garnish)

Instructions
 

Preheat your oven to 400°F (200°C).

    In a small bowl, mix together the minced garlic, lemon juice, lemon zest, olive oil, paprika, salt, and pepper to create a flavorful marinade.

      On a large sheet pan, arrange the tilapia fillets in the center and the broccoli florets around them.

        Pour the marinade evenly over the tilapia and drizzle some over the broccoli as well.

          Toss the broccoli florets gently to coat them in the marinade, ensuring everything is well mixed.

            Bake in the preheated oven for 12-15 minutes, or until the tilapia is cooked through and flakes easily with a fork, and the broccoli is tender yet crisp.

              Remove from the oven and allow to cool for a minute before garnishing with fresh chopped parsley.

                Serve directly from the pan for a casual dining experience or elegantly plate the tilapia and broccoli for a more refined presentation.

                  Prep Time: 10 minutes | Total Time: 25 minutes | Servings: 4